Man's health

Proper warm-up at home before training.


This exercise helps gently accelerate blood circulation, expand the range of work of the joints, and prevent the occurrence of injuries. How to warm up before exercise:

  • Do simple exercises.
  • Scroll for a warm-up of 10-15 minutes. If you practice in a cool room, you can increase the duration of this stage.
  • Start working on your upper body, gradually dropping down.
  • Warming up before training at home should be held at a leisurely, but sufficient to warm up the muscles.

The main types of exercises

Warming up before training the legs, arms, abdomen and back includes extremely simple exercises - various rotations, twists, squats, bends, pushups. A good way to quickly and effectively warm up is to run. It is necessary to begin with a leisurely walk, then increase the pace, and in the last 7-10 minutes of warm-up, proceed to run at an average speed. You use the maximum amount of muscle tissue, make the heart work faster, accelerate blood circulation. After such a warm-up before training at home, the body will be ready for a more serious load.

General warming up

Exercises to warm up before training can be combined into the following groups:

  • Universal. Relevant to any physical activity. Such complexes are carried out at school physical education classes, so they are known to everyone. The warm-up begins with turns and tilts of the head, then it is necessary to proceed to the study of the shoulder girdle, arms, torso, hips, knees, ankles. The final stage of preparation is breathing exercises.
  • Special. The main difference before the universal program is the maximum warming up of the muscles that will work intensively in training. If this is a power load, tasks from the main complex are performed, but without burdening.

At home you can warm up like this: jump on a rope, walk at a fast pace with your knees high, climb and descend the stairs. If you are going to train the press, roll the hoop. Before a long run, it is important to do one-shot attacks, squats, pushups, and bends. Pull the thigh, calf muscles, be sure to perform the rotation of the knee and ankle.

Joint warm-up

This type of training helps to activate the joints, tendons and ligaments, improves their mobility, coordination, works on the periarticular muscles. Often the complex is a full-fledged workout, so it is effective. It should be performed at home before strength training, fitness, yoga, cardio. What exercises to warm up the muscles before training are included in this complex? Examples:

  • Tilts his head back and forth, left-right. Head rotation
  • The side slopes of the case.
  • Pulling hands up and sideways.
  • Rotations by shoulders, forearms, wrists, rib cage.
  • Twisting the body, rotation of the pelvis, turns the legs.
  • Lift, flexion, extension of the legs at the knees.
  • Ankle rotations.
  • Rises on socks.

Stretching before training

Harmonious weight loss and improvement of body shape at home is possible only with the implementation of a comprehensive program. Stretching in this matter is not the last place. It is often recommended to do it after a sport session, but this kind of activity is also good as a warm-up before training at home. To exercise gave the result, you should perform them with a certain amplitude. If the muscle tissue is weakly heated and stretched, it is likely to get injured.

Before stretching, you must perform a small set of warming movements. Everything needs to be done smoothly, no pain should be allowed. Feelings should be comfortable. After proper stretching, pleasant warmth spreads over the body and does not feel tired. If you want to sit on the splits, make it the goal of a basic workout or hitch. When the muscles become “hot”, perform dynamic stretching exercises:

  • Take as a basis the tasks from the general heating. When doing them at home, stay longer at the highest point and try to stretch the muscle tissue as much as possible.
  • If necessary, help yourself with your hands, but without effort and jerks.
  • Sometimes at home it is difficult to give an adequate assessment of your progress and body position, so if you can, look in the mirror. This will allow you to see the main errors.
  • Effective warm-up exercises for women and men - swinging, turning legs, hands, springing attacks (can be dangerous for beginners!). Start moving in a small amplitude and gradually increase the angle of ascent.

Effective set of exercises for warming up at home

You can achieve excellent results not only in the gym. The houses are quite possible to clean up, even if you live in a high-rise building with poor sound insulation and do not have auxiliary equipment. In this case, jumping and running in the apartment are not available, but you can warm up in another way. Memorize and execute the following complex:

  1. Walking on the spot. Starting position: standing, hands pressed to the body, feet at a short distance from each other. Step on the spot at an average pace of 3-4 minutes.
  2. Raising the knees to the level of the pelvis. Do 30 times in 30 seconds.
  3. Squatting - 15 times. Remember that the knees should not go behind the socks, the emphasis should be placed on the heels. When lowering the body, push the buttocks back, and tilt your back slightly forward, keep the spine straight.
  4. Stretching triceps - 4-5 times on each side. Raise your hand, bend it at the elbow. Forearm back up. Use your second hand to gently press on the elbow, stretching the muscle.
  5. Rotation of shoulders - 12 times forward, 12 times back.
  6. Stretching the pectoral muscles - 8-10 times. Put your hands behind your back, rest your hands on your lower back. Fingers should be looking down. Slightly push the pelvis, and thrust the chest forward.
  7. Stretching the back muscles - 6-8 times. Put your hands in the lock, set them in front of you. Round your back and stretch your arms forward.
  8. Stretching the femoral muscles - 5 times with a 5-second delay. Bend the knee and lift the foot to the level of the buttocks. Hold the sock with your hand and gently stretch the muscle tissue.

Video: how to warm up the muscles before exercise

Warming up before training at home for girls and boys has some differences. From the photo it is not always possible to understand how to do the exercises correctly, in this case the video will be clearer. Presented videos demonstrate almost all the most effective tasks. Work on them at home and create yourself an attractive image without harm to health!

Basic Warm-up Postulates

1. Warm-up need to do everything and always. Without exception.

2. Normal warm-up can not take less than 5 minutes. And in an amicable way - 10 minutes. In a shorter period of time, you simply will not have time to prepare your body for training.

3. For a good workout does not necessarily have a special sports equipment. You can have nothing at all.

3 pieces of warm-up

The warm-up should consist of 3 parts:

1. General warming up of the body. It takes one and a half to two minutes and consists of light cardio. This can be jogging for 500 meters, jumping rope, climbing - descending stairs, cardiovascular equipment, etc. The task of this part of the warm-up is to speed up breathing, heartbeat and speed blood flow through the vessels.

2. Warming up joints. Takes 2 - 3 minutes. It consists in the rotational movements of all joints. On average, 15 times in each direction. And the sequence of the joints is irrelevant. All this talk about the need to warm up from the top - down or bottom - up - is not true.

3. Stretching joints and muscles. It takes 3 - 5 minutes. Here the sequence is also not important. It is necessary to stretch before the appearance of light - light pain. If you are young and flexible, one lap is enough. If old and wooden, then you can make 2 or even 3 circles on all joints. In this case, your warm-up may take more than 10 minutes. In general, the duration of the workout usually increases with age.

Why such a sequence? The fact is that the hedgehog is clear that for stretching the joints it is necessary first to warm up the whole body and these joints. If you do stretching "on the cold", then it is at least less effective. And as a maximum - traumatic. And before warming up the joints - it would not hurt to warm up the whole body. So it turns out such a sequence.

What gives warming up?

1. Reducing injury. The more elastic the tendons and muscles, the harder it is to tear them. It's like a dry and flexible branch. Flexible branch is difficult to break. She constantly bends. And dry and inflexible is very easy.

2. Improving techniques for doing exercises. For some exercises, you need a large amplitude of movement and increased elasticity of the muscles and tendons.

3. Increase strength. Physiologists have proved that, other things being equal, the more elastic a muscle is, the stronger it is. This is due to the increase in the difference between its contraction and stretching.

4. Increased endurance during cardio. A prepared and heated body has already increased heartbeat and respiration. So - he is ready for cardiovascular disease and he doesn’t need to work from scratch when you start cardio.

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The proper warm-up technique

On the question of the need to warm up before training, the answer has already been received, now we need to understand how to properly perform a warm-up complex.

Proper warm-up before training lasts about 10−15 minutes. In cool conditions, you can warm up a little longer to warm up properly. The body is worked out from the top - starting from the head and neck. It is better to start a warm-up with cardio exercises, for example, running or jumping. After that, you can proceed to the study of all the limbs and joints.

The following elements are commonly used:

  1. Rotations
  2. Twisting
  3. Slopes
  4. Swing your arms and legs.

When the whole body is worked out, it is worth paying attention to stretching. This will increase the flexibility of the ligaments and the mobility of the joints. After the end you can go to the main training.

Types of workouts are different. Basically they are divided into the following:

  1. Common exercises that are used before any physical activity. A similar warm-up is given before physical education.
  2. Special exercises - they focus on warming up the muscles that will be used directly in the future training session. Most often they are used by athletes in certain areas for whom normal exercise is not enough.
  3. Warming up before working out in the gym often looks like the workout itself, but without the added burden.

Cardio exercise

For those who are engaged at home, there are the most effective ways to warm up, which will require almost no special shells and accessories.. The following elements can be included in cardio:

  1. Fast walk,
  2. Jumping rope
  3. Jumping Jumping Jack,
  4. Climbing the stairs
  5. Run,
  6. Lift the knees.

Warming up joints and stretching

Next is warming up the joints.. It starts with the head tilted to the sides and half-rotations. Then he goes over his shoulders, which also rotate. After that, you can perform swinging hands, rotation in the elbow joints. The tilt and rotation of the body, the tilt of the body down to the floor. Then follow the rotation of the pelvis, swing legs, study of the knee joints and feet.

After all the joints are warm enough, you can proceed to stretching. Especially often stretching is included in the warm-up before training at home for girls. Stretching improves the flexibility of the body, it helps well before further exercise fitness or aerobics. Stretching also starts from the upper body and ends with the legs. After training, you will need to once again do stretching - this will consolidate and enhance the effect.

During stretching should not be too much pain. It should feel the tension and small pain, but with strong and sharp pain, you must stop training or reduce the amplitude of movements. Otherwise it will be fraught with stretching or injury.

Stretching exercises may be static and dynamic. Dynamic is better to do after the full heating of the muscles. Well, if there is an opportunity to perform stretching in front of a mirror, it will immediately show all the flaws and shortcomings.

In order to warm up your legs well and increase their flexibility, you can include forward and lateral attacks in the stretch. It will also help those who prepare to sit on the string close to the string.

Range of motion at first it should not be too big, but the movements themselves should be smooth and without sudden movements. Gradually, the pace and amplitude can be increased.

Warm-up complexes for men are not very different from women in general structure. What kind of exercise should be included in the stretching depends on personal goals and characteristics of the organism.

Tips for beginners

Many newcomers are wondering where to start. In general, everything seems to be understandable, but when it comes to business, many elements and exercises simply fly out of the head, and their sequence is confused. In order to warm up properly and effectively, there are a few tips for beginners.

There are a lot of warm-up aids before training at home.: videos, descriptions, even master classes. If you study them in detail, the classes will not cause any problems. Again, everyone went to school or high school for physical education, and there were given almost all the basic elements. Beginners are encouraged to make a list of warm-up exercises for themselves, so as not to forget and not be confused at first. And in a week or two all this will be remembered and cribs will not be needed.

If you still have doubts about the correctness of their actions, you can go to any session with the coach and ask them to explain the controversial points. But, in fact, the main thing for a successful warm-up is to remember the basic structure. Then it will be possible to supplement it with various exercises suitable for a particular purpose.

And once again it is worth recalling the warm-up structure:

  1. Cardio - running or any other activity. To borrow from newbies should be about five minutes. If you manage to perform cardio in the fresh air, it will be an added bonus to your well-being and health.
  2. The main part - starting with the head and neck, ending with the feet. All possible tilts, rotations, twists. If some part of the body feels less heated or is in a state of discomfort, it needs to pay more attention. Also applies to old injuries (for which it is no longer contraindicated to engage) - such places are warmed up a little more than the rest of the body. The main part takes about 5−10 minutes time.
  3. Stretching - we stretch the whole body, paying particular attention to those parts that will actively participate in further training. We give the stretch about 5−7 minutes of time.

After the warm-up complex, we proceed to the training itself, which also ends with a stretch.

Necessary conditions for training at home

Warm up at home need to in a well ventilated area. There should be no stuffiness or stale air. You can not engage in areas where there are strong foreign odors. For example, a room that was recently painted.

Clothes should be comfortable and not disturbing to warm up. The same applies to shoes: it is better to choose the right sports shoes, sneakers or sneakers. There should be no interfering decorations that can catch on and scratch.

The greatest effect, as many athletes believe, is the warm-up in the morning. But if it’s impossible to practice in the morning, this is not a reason not to train at all. By the way, warm-up is useful to perform even on days when there is no workout. It will invigorate the body and add tone to the whole day.

Before warming up and training can't eat for about an hour. But after a workout it will be good to eat. You can drink, if you really want, but in small sips and little by little. You do not need to be distracted during classes on extraneous things, it will reduce the effectiveness. And an additional charge of cheerfulness can give good music.

What is warm up?

A warm-up is a set of special exercises performed at the very beginning of training with the aim of warming up the body, working out muscles, ligaments and joints. As a rule, the warm-up consists of light aerobic exercises, suggesting a gradual increase in intensity. The most simple exercises are walking, running, jumping.

So, why do you need a fitness workout before training? Its meaning lies in the following points:

  • reducing the risk of injury
  • increase the effectiveness of subsequent training,
  • adrenaline rush, which contributes to an increase in the intensity of further training,
  • increased heart rate, improved blood circulation - this helps the muscles better saturate with nutrients and oxygen,
  • acceleration of metabolic processes,
  • increase the elasticity of the ligaments and joints,
  • an increase in the rate of transmission and conduction of nerve impulses.

It is worth saying a little more about the effect of warm-up on the body's saturation with oxygen. Improving this process affects the normalization of metabolism and increase muscle tone. Также это помогает жировым отложениям сжигаться быстрее, а мышцам – укрепляться и повышать выносливость. Таким образом, независимо от того, какова ваша цель – похудеть или нарастить мышечную массу, правильная разминка перед тренировкой поможет вам добиться этого проще и быстрее.

Виды разминки

Наиболее распространена основная разминка перед силовой тренировкой. It does not change depending on the sport and the load that you have to. Its essence is in the preparation of muscles, joints and the nervous system to start classes. Warming up helps to activate the cardiovascular, respiratory, nervous, motor systems, improve thermal control.

Another kind of warm-up - special. Its difference from the main in a set of exercises. It is aimed at warming up not the whole body, as the main body, but its separate parts and muscles, which will have a load in the subsequent training. This warm-up may consist of exercises that are included in the main program. For example, during strength training, similar exercises can be applied, but without additional weights.

There is another kind of warm-up - articular. Its essence is already clear from the name - working out the joints, preparing them for exertion and minimizing the risk of injury. During exercises, the maximum number of joints is activated and developed. The difference of the articular warm-up from the two previous types is that it is performed smoothly and slowly. At the same time, it is important to control breathing and avoid exercises that can knock him down or become too intense.

A rather rare species is meditation warm up Most often it is performed before martial arts. She sets up the fighters in the right way and gives them the opportunity to prepare for the fight morally. It is important that such a warm-up was carried out in peace, in a comfortable posture, so that nothing would interfere or distract.

Also exists hitchwhich is often referred to as a workout. Basically, it involves light, calm, relaxing movements that are performed at the end of the workout. The hitch aims to restore breathing and heart rate, allow the muscles to recover and go into a state of calm.

Warm-up before training: general rules

As with the main training program, the exercises for warming up before training should be selected and performed correctly. Only in this case they will be really useful and productive. There are general rules that are relevant in the classroom, both at home and on the street and in the gym. These include the following:

  • Warm up should work out the whole body.
  • Start doing the exercises slow. Increase the pace and amplitude of movements gradually, but it is important not to reach half of the maximum.
  • Start should be simple. Suitable exercises such as swinging arms and legs, and others like them. Control the smoothness of movement.
  • Optimum workout duration 10-15 minutes.
  • Finish the workout, soak pause in a few minutes.

And further three "not"that need to be considered to know how to do the warm-up before exercise correctly:

  • No need to try as much as possible "fit" in every movement. Do exercises gently, with an amplitude that is available to you, do not try to exceed the limits of your own strength, flexibility and speed.
  • Do not dwell on time. If the workout program includes various complex exercises, then first practice to perform them, remembering that quantity is more important than quality.
  • Do not use super-complex movements. No need to invent anything. When strength training, warm up through the same exercises, but without weight. Before cardio fit light jogging and stretching exercises. Do not use traumatic intricate exercises, as they can reduce the effectiveness of basic training, depleting the body's energy resources.

Warm up before strength training.

As a rule, the warm-up before training, the video from which is represented in the network in large numbers, begins with warming movements. If you are in the gym, 5-7 minutes of a treadmill, stepper, ellipsoid will do. At home, you can use jogging on the spot, jump rope, active walking, and so on.

After cardio goes easy pre-stretch. For 30 seconds, pull the muscles of the front surface of the thighs, grabbing the foot in a straight stand of the bent leg with your hand and leading it to the buttock. Take the same amount of time stretching your back. Suitable exercise "cat" or the usual lean forward. With your fingers, gently reach for the feet. For stretching your calves, bends leaning against the back of the chair with your hands will do.

Then goes special warm-up - make the approach of each of the exercises that you will perform in the power mode. Weight is worth taking the minimum or not to use it at all. Start with a small amplitude, but the last repetitions do with the maximum. For example, if you warm up your legs before training with the help of squats, then the first couple of repetitions barely bend your knees with hip joints, but while doing the latter, sit down to parallel your hips with the floor.

After completing this warm-up, proceed to exercise. But if you work with large weights, then start a couple of approaches with a lighter burden, and only then increase its severity.

Warm up before cardio load

In fitness, warm-up is usually somewhat different from sports. It is often replaced by lunges, walking lunges, squats, bends, pushups. It really helps to warm up themselves and increase mobility, however, it can be very tiring, especially if the person is new to the sport. Fitness videos of warm-up before exercise demonstrate that it can be different. In general, before running and other cardio loads, you can use the following heating pattern:

  • If you are planning a short and interval training, the so-called “run-in” is suitable for a warm-up. That is, during the first couple of minutes you need to go at a low speed, inhaling and exhaling deeply, then start gently running, doing it on a “flat” foot, avoiding heaps from heels to toes or performing them with a minimum amplitude. Then run a couple of minutes with rolls, cycling already and hands. Now accelerate to the slowest part of the interval and start your workout. It is important to monitor the pulse. It is believed that you can begin to train when the heart rate is firmly held in the middle of the fat burning range, which is about 55-60 of the maximum heart rate.

If you plan to run for a long distance or any other cardio, then the warm-up may be a bit like what the children do in the sections. As a rule, the following is used. sequence:

  • 3-4 minutes of running at a slow pace at which you need to try to minimize shock loads.
  • 20-30 squats to parallel the hips with the surface of the floor.
  • Hold a low squat for 10-20 seconds. That is, from the starting position, squat so that the pelvis is lower than the parallel with the floor. It is important not to overload your knees. With a lack of amplitude, you can put a small bar under the heels.
  • 20-30 attacks in statics with each leg.
  • 20-30 walking lunge.
  • 20-30 rotations of the knee and hip joints.

After that, you can do any stretching of the muscles of the back of the thighs and calves, and gradually proceed to the main part of the workout.

Calm or intense warm-up before training, videos with which will tell a lot about them - it's up to you to decide. The main thing is to warm up to match the load that will follow, and that you do not ignore it. Proper training significantly increases the effectiveness of training, minimizes unpleasant consequences and ensures a more harmonious work of your body. Do not forget about the warm-up, no matter what training you plan. Also keep in mind the hitch that will help restore muscle, breathing and heart rate.

Why do we need a warm-up?

Imagine that in the morning, while you peacefully inspect your dreams, someone rushes into the bedroom, kicks you out of bed and kicks you into the street in your pajamas, demanding you to immediately run 11 laps around the stadium. How easy will such a run be given to you and how much benefit will it bring? Now imagine that you got up on an alarm clock, without any haste hastily put yourself in order, drank a cup of coffee and, fresh and vigorous, went out on a treadmill. Agree, quite another thing?

So is our body. Proper warm-up before training allows him to "wake up", start the necessary physiological processes and tune in for long productive work. This means that:

  • lubrication of the joints will increase, and the muscles and ligaments will warm up, become more elastic and will not be injured during the session,
  • the cardiovascular system will increase the pace of work gradually, without jumps and tears, which will benefit her,
  • the blood will begin to run faster through the vessels, carrying oxygen to the muscles, so that by the time of the main load the muscles will be “in readiness” and will give the maximum of what they are capable of,
  • preparatory exercises will cause adrenaline release into the bloodstream and increased production of hormones responsible for energy - which means that endurance will increase, and the basic training will take place at a higher level,
  • you will avoid dizziness, pressure surges and fainting, which often overtake newcomers who are too eager to begin acquaintance with sports.

The harder the work you have to do, the more thorough the preparation for it should be

It does not matter what sport you are going to do. It doesn't matter how long it takes - a couple of hours or 30 minutes. And absolutely no matter where exactly you are planning to "sweat." Any warm-up before training - at home, in the gym, in the park - a guarantee that your time will not be wasted, muscles and joints will not suffer damage, and the body will get the most benefit.

Important and hitch, the final lesson. It helps the body to switch to work in a quiet mode, removes lactic acid from the muscles and starts the recovery processes.

Basic rules and common mistakes

Know how to do the warm-up before training, every fan of sports is obliged. Of course, the easiest way to rely on this matter is on the coach, who will compile the program and control the correctness of its implementation. But the coach is a stranger. Alas, not all representatives of this glorious profession are characterized by increased responsibility. There are also subjects focused on quick results, so that the client can see what he pays money for, and not on a measured but safe movement to the goal. Therefore, paraphrasing the old adage, say: hope for the coach, but do not commit yourself.

Competent coach - a real find for a beginner

What should be the proper warm-up before training?

1. It covers all major muscle groups. Even if today you are aiming to work on the press, take a few minutes to your legs, arms and back, since everything in our body is interconnected and not a single muscle works by itself. If you left any parts of the body without attention - this is a mistake.

2. It takes place at a gentle pace. Speed, amplitude of movements and their intensity increase gradually, but at the same time do not reach a maximum. For example, a warm-up before strength training can include exercises with dumbbells, but only with small weights (about half as many as you work with normally). If by the end of the workout you are drenched in sweat and barely take a breath - this is a mistake.

3. Between her and the main workout there is a 1-2 minute break, during which you can put in order the breath and make a couple sips of water. If after the “introductory” exercises you immediately go to the main ones, this is a mistake.

But the biggest mistake is made by those who simply feel sorry for the time to warm up before training. Take into account, even if your work schedule is packed to capacity, and you barely cut out half an hour to go to the gym, you still need to devote 7-10 minutes to preparing for the basic exercises. The one who acts differently elementally steals himself.

Find time for sports, find and warm up

The main stages and effective exercises

A good workout turns off 5 essential blocks:

  • some are focused on warming up the whole body,
  • others are called upon to prepare for reinforced work a certain group of muscles actively involved in the upcoming training session,
  • the third are busy joints
  • the fourth - stretching,
  • the fifth serve to restore breathing and smooth the transition to more complex exercises.

It has been scientifically proven that heated muscles work by 20–25% more efficiently than “cold” ones.

General warm-up: 3-5 minutes

These are easy cardio exercises:

  • running, including on the spot,
  • walking with the rise of the knees
  • squats,
  • jumps with breeding arms and legs,
  • jump rope.

If we are talking about a warm-up before training in the gym, the best solution would be a stationary bike or a treadmill.

The task of the overall workout is to warm up most of the muscles.

Joint: 1-2 minutes

The easiest part, which, however, should not be missed. Qualitatively performed articular warm-up before training will improve joint mobility and tone up the small muscles associated with them.

This block consists of a variety of rotational movements:

Do not forget to alternate movements clockwise and counterclockwise.

A simple example of articular gymnastics is hand rotation.

Dynamic stretching: 2-3 minutes

Unlike static, this type of stretching does not imply fixation of the stretched muscle for 20-30 seconds, as is done in a hitch. All exercises are performed at a moderate pace, without long pauses and stops.

Dynamic stretching is:

  • spreading hands
  • tilts to the sides and feet,
  • straight and side attacks,
  • body turns in a squat,
  • knee flexion with heel tightening to the buttock, etc.

Dynamic stretching allows you to prepare the muscles for loads

Special: 2-3 minutes

This stage depends on the basic training program. If work on the shoulder girdle is on the agenda, add a couple of warm-up exercises for the arms and back. Planning to do lower body? Do squats and swings. Are you going to download the press? Lie on your back and alternately tighten your knees to the stomach.

A special warm-up should be reserved for last. It will serve as a bridge for a smooth transition from the preparatory part to specific exercises directed at one or another group of muscles.

As you know, the fair sex is more developed in the lower part of the body, and in the strong one the upper part. This fact can be taken into account during the warm-up before training at home: for men, it makes sense to pay more attention to the legs, and for their beautiful halves the shoulder girdle will be the area of ​​increased attention.

Exercises for special warm-up are selected individually.

Video: options for proper warm-up

See an example of a successful warm-up before training from Maxim Trukhonovets and WorkOutRussia channel in the video below.

And one more universal option - from the goddess of fitness Katya Usmanova

We hope we have convinced you that warming up is not long, but it is necessary and useful. Do not be lazy to make a clear 10-minute lesson plan and implement it regularly. Avoid unnecessary injuries and raise your results to a new height.

How to warm up before exercise

Girls, which of us at least once in your life did not start to study at home? Who does not want a slim, toned body without spending a lot of time, what else is important, money? After all, gyms or fitness centers are not the cheapest of fun. Did everyone get results? No, of course, many despaired and, without noticing the effect, abandoned the training.

But the problem is most often the fact that we are doing the wrong thing, you started doing the exercises not structured, and without having any basic training scheme? Most often this is what happens when we suddenly decide to take care of our bodies this minute and begin to jump, then push in and then turn our heads. In general, the result is not training, but a hodgepodge of those exercises that you remembered from distant school physical education lessons.

Photos from

How to make a lesson plan so that the result still came? In this article we will talk about what needs to be done first - how to prepare for training, what exercises will warm up the body, so that the training itself has the maximum effect and exactly how to perform them technically.

In order to achieve noticeable results, you need to follow the system of exercises and perform them technically.

Warm-up before training at home for girls

If you vigorously warm up your body, all muscles, then you will fully prepare yourself for the subsequent load. As you can guess, you will be less tired and, accordingly, you will have enough for a greater number of approaches and for a longer training session, which ultimately will lead you to the result. How does such a warm-up work?

Photo from

All these exercises should increase your pulse, increase blood flow through the muscle tissue and, very importantly, in order for your joints to withstand the load without any problems, you need to have a joint lubricant that will not allow them to overstrain. All this together will help you protect your body from unforeseen injuries.

Well, now let's talk more specifically.

Dynamic and static warm-ups: the pros and cons of each

Everyone is accustomed to the warm-up as with the old Soviet films - these are the “snuggle”, to put it simply - it is a stretch. Но вот встает вопрос о том, насколько сходны между собой растяжка с разминкой, это одно и то же, или есть разница в понимании этих слов? в последнее время профессиональные тренеры утверждают, что два этих понятия между собой не сходны. Давайте разбираться почему. Этот разговор напрямую упирается в то, какую тренировку вы планируете после того, как разомнетесь.
Кардио разминка перед тренировкой видео:

If you are waiting for the power load and you want to raise your strength indicators, you will need a dynamic warm-up. What it is? We all know the word dynamics, and it is obvious that this warm-up implies not smooth and measured body movements, as well as non-static positions. To prepare your body for strength training you need quite vigorous exercises, they will help you prepare the body for the subsequent load on the muscles.

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You will be interested to know that studies were conducted on army employees, and after such a load, the heart rate increases, the body temperature rises, muscles become elastic, and the joints begin to move much better. In addition, nerve conduction rises and muscles become more responsive to the load. What conclusion can we draw from this study? The body perceives the training better and the result for which you are trying so hard will be more noticeable.
Warm up before training at home video:

If you are engaged in stretching, yoga or any other exercises that do not require large power investments, of course you would be better to use the old method - stretch your muscles, practice stretching, and then proceed to the main unit of the lesson.

Warm up should correspond to the chosen direction of home workout.

Below, we will answer the question of how to warm up before a workout, if you are thoroughly going to “pull” the barbell or pick up your home dumbbells.

Exercises to warm up before exercise

To begin with, we must warn you about exactly how your workout should move, this is important, pay attention. At the beginning of the pace should be the slowest, remember that the body can not warm up quickly. The amplitude of your movements should not be very extensive either.

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Over time, increase the pace and amplitude, but gradually, without sudden jerks. These are actually important rules, which are explained by the fact that the warm-up should prevent rapid fatigue in the muscles and in no case should it be too heavy for the whole complex of training not to end at the very beginning. Well, let's get started!

First exercise

First, we warm up the back, shoulders and hips behind. We become exactly, we set our legs shoulder-width apart, and we stretch our arms upwards. Relax the neck, with the head should be kept in a straight position.
From this static starting position, we make bends downwards, lower the arms together with the body, directing the body in an arc. Try to stretch your arms between your legs as far as you can, while the heels cannot be pulled off the floor. We return to the source. Remember the pace - this exercise is performed slowly.

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Second exercise

The following exercise will involve the shoulder area, gluteus muscles, quadriceps, and there is also a load on the back of the thighs. In the initial position, the pose should be like this: we stand straight, fully extend the back and relax the muscles, arms - on the hips, and put the legs together.

From this position of the body we are walking back with the right leg and with our fingers resting on the floor. Now get down, that is, you need to sit down on both legs and lift your arms up, stretch as if you want to reach the ceiling with your fingers. It is important that at the moment when you sit down, your knees should bend at an angle of ninety degrees, if you are a beginner and have just started to engage in physical. exercises, and you can not squat so deeply, just with each time at least a little try to increase the angle.

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So, your back knee should not touch the surface of the floor, but this, again, is ideal, and if you still abut the ground, try to keep the collision soft - do not “flop” on your knee. Body weight in this exercise should be distributed correctly, that is, you should mostly focus on the front leg. From this position, return to the starting position and repeat the same thing, only now starting in the left leg. Still remember that for the second exercise in the workout, the pace should be low.

Third exercise

The next step to warm up the body will be the effect on the stomach, we will warm up the abdominal muscles - the oblique and straight one exercise at the same time and we will use the dorsal muscles. As usual, we get up to the starting position - we straighten up, and at the same time we place our legs shoulder-width apart and we spread our arms to the sides, keep them on weight, we try to make our arms a single line with the line of shoulders. The palms are turning to the ceiling. We look straight ahead and straining the muscles on the stomach - press.

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From this position of the body we will make turns. How to do it technically and correctly? We fix the head and do not turn the neck during the execution; in the same way, the legs with the hips will not move by themselves. But the shoulders are turned to the side so that one hand is behind your body, and the second in front. Since we are still not increasing the tempo, we need to pause in the middle, how to “hang” in the position and then repeat it, only now in the other direction.

Fourth exercise

Next, we will focus on warming up the abdominal muscles. Now our initial body position will be completely different: you should lie on the floor on your back, and stretch your arms above your head, put your legs together and try to straighten them completely. Now we raise the head slightly from the surface a couple of centimeters.

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From this position, you need to raise yourself to a sitting position, but the trick is that you can not use your arms or legs for this, you will be helped by a press. You bend your legs and put both feet on the mat while straining your belly. In an intermediate position, your hands should be pointing in front of you. Now unbend and slowly, gently and gently lie down on the floor, so that the head falls down gently. During this exercise, the pace can be increased to medium.

Fifth exercise

Next, do shoulders and back. We lie on the floor, only now we are lying on our stomachs, the head and hands should be raised from the training mat by a couple of centimeters, while keeping ourselves straight and looking down, as if by ourselves. Automatically tighten the muscles in the abdomen.

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Breast we will rise as high as possible, spreading arms along the sides simultaneously with the notion of the body. Let novice athletes not be afraid, at first this exercise is difficult, but over time you will be able to sag more and more. Now we return to the starting position, rest for a few seconds and repeat this exercise. The pace will depend entirely on your preparedness, advanced athletes can perform deflections at an average pace, those who are just starting to do will do it more slowly.

Sixth Exercise

Go to the workout for the legs, shoulders and buttocks. in the initial position, the body will look like this: the legs are shoulder-width apart, even slightly wider, the arms must be lowered down, the body is straight.

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Squat, bending your knees at a right angle so that your hips are parallel to the floor. Dropping down the arms bend at the elbow joints and lift them forward. Now jump out of this position, and try to touch the ceiling with your hands. We land from the jump softly and immediately on the half-bent legs, then go back to the squat, and so repeat the exercise, performing a set. Here the pace rises to moderate even for beginners.

Seventh Exercise

Moving on to more complex loads, notice how not only the tempo changes, but also the force with which a particular action is performed? Now we will be engaged in hands and pectoral muscles. Didn't everybody ever do push-ups? Do everyone remember how to properly perform this school exercise?

In the initial position, you should take the support in the supine position, with your hands apart far from each other, and turn your elbows on the sides, feet connect. Your head should be one whole line with your spine, and your face should be pointing down.

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From this position we will perform push-ups. We bend the elbows in order to get a right angle in the joint, we follow the straightness of the back, the loins should not bend, this will lead to incorrect distribution of the load. Now straighten your arms, returning to the starting position. The pace can range from medium to faster.

Eighth exercise

We will again warm up the press, obliques on the abdomen and back. This exercise, too, at least once in my life, everyone tried, in the same school lesson, because everyone remembers how they fiddled with their hands, at the “windmill”?
Arrange the legs wider than in all the previous exercises, and we spread our arms to the sides so that they are parallel to the floor, we stretch the press, we keep our head straight.

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Now lean forward with the whole body, while your back is not hump. With your right hand you need to reach the left leg and return to the starting position, then repeat the movement, only now with your left hand to the right leg. This warm up block is fast.

Exercise nine

So, we have warmed up almost all the muscles and now we will knead the whole body simultaneously. Stand straight, and bend your arms at the elbows.

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We run on the spot, but not just like that, but throwing your knees high, take ten of such high running steps and take a few seconds to rest. Do not forget that this exercise is aimed at warming up all the muscles, so the hands must also be tense and move with the whole body, as well as be sure to strain the press. This exercise should be performed at the fastest pace you can.

Well, that's all, these exercises make up an excellent complex for warming up before training at home.